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Training Log Archive: Danshaw88

In the 7 days ending Aug 10:

activity # timemileskm+m
  Running (trail/fell)4 3:44:22 28.54(7:52) 45.93(4:53) 49
  Strength tx3 1:30:00
  Running (road)1 1:00:02 8.38(7:10) 13.49(4:27) 74
  Total5 6:14:24 36.92 59.42 123
averages - sleep:9

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Saturday Aug 10 #

Running (road) 1:00:02 [3] 8.38 mi (7:10 / mi) +74m 6:58 / mi
ahr:158 max:168 slept:9.5

60’ moderate

Warm up/ hip mobility

Ran on the road as still wet and the towpath which is now sodden. The teirdness from last nights run was still a bit there but moving much better. The first 3 miles felt good but turned then into a headwind . Kept the effort at moderate pace.

Strength tx 30:00 [3]

S&C

Same session as Thursday. Ab excersises still fell tough but feeling stronger

Friday Aug 9 #

Running (trail/fell) 1:06:15 [3] 8.26 mi (8:01 / mi) +23m 7:57 / mi

60’ easy and strideouts

Was pretty soggy underfoot and slipping and sliding about. Was raining when I set off but improved as the run went on. The legs felt ok but I felt tired and as the run progressed I found it hard to concentrate and it felt harder then it should have had. Not sure if having a blood test this morning had effected me.

First strideouts was pretty poor but mainly because I didn’t have great traction underfoot. They progressively improved.

Note

Had blood test this morning for FBC, LFTs, UandEs folate, b12, thyroid studies, iron studies, Hb and bone profile. Should get the results at the start of next week.

Thursday Aug 8 #

Running (trail/fell) 1:07:59 [3] 8.79 mi (7:44 / mi) +13m 7:42 / mi

60’ easy (strideouts x6)

Hip mobility / warm up as per plan.

Weather was good tonight very still and suns shining. Can’t believe that over the next 24hours were to expect heavy rain and string winds.

The legs feel reasonably good expected them to be a bit fresher but not heavy or tight. The legs found a good rythym the pace felt nice and easy. Strideouts felt good apart from the 4th which felt a bit flat and poor quality. The other 5 strideouts felt decent. My form feels good at the moment nice and upright.

Strength tx 30:00 [3]

SandC

Same session as Tuesday but today remembered to do the reverse plank too. Feeling good but can feel the ab excersises working me hard.

Wednesday Aug 7 #

Running (trail/fell) 44:46 [3] 5.75 mi (7:47 / mi) +2m 7:47 / mi

45’ easy

Warm up as per plan

Set off on the towpath weather was really nice and the winds calmed overnight. The legs felt good and the hips don’t feel tight. Quads still a bit fatigued but kept the pace light and easy. Arguably a bit tight in the left glute but stretched off fine post run. Overall not feeling too bad

Tuesday Aug 6 #

Running (trail/fell) 45:22 [3] 5.74 mi (7:54 / mi) +11m 7:51 / mi
slept:8.5

45’ easy

Warm up with the new plan but also included some leg swings and part of the lunge matrix.

Felt heavy in the legs for the first 5’ but eased off and felt reasonably good and bouncy in my stride. Ran along the canal towpath out and back. Ran out with a tail wind and back with a headwind but didn’t seem to effect me too much. Bit stiff through the hip flexors for the past few days but eased off today and didn’t seem to effect the run.

Strength tx 30:00 [3]

Same session that Duncan has given me. Could tell I haven’t done it for a week as felt tougher than it should have been.

Adductor side planks (60” each side)
Windmills x10 each side
Dead bug x20
Ab crunches passing Swiss ball hand to feet x20 - could feel this one working me hard
Donkey kicks x20
Single leg hip bridge x20
Windwioers x20

Monday Aug 5 #

Note

Rest day- legs still heavy but not as bad as yesterday. Legs feel fine on the flat and up stairs but can feel the quads when I come down stairs.

Sunday Aug 4 #

Note

Rest day - legs in particular quads very heavy. Feel very fatigued.

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